🔥 Calorie Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation — the gold standard recommended by the American Dietetic Association.
How the Calorie Calculator Works
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then multiplies it by an activity factor to calculate your Total Daily Energy Expenditure (TDEE).
Mifflin-St Jeor Equation
| Gender | Formula |
|---|---|
| Male | BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5 |
| Female | BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161 |
Activity Multipliers
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little/no exercise |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extra Active | 1.9 | Athlete or physical job + training |
Understanding Your Results
- BMR — Calories burned at complete rest (just to stay alive)
- TDEE — Total calories burned including all daily activity
- Weight Loss — Eat 500 fewer calories to lose ~1 lb/week
- Weight Gain — Eat 500 extra calories to gain ~1 lb/week
Important Notes
- Never eat below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision
- These are estimates — individual metabolism can vary by 5-10%
- Recalculate every 4-6 weeks as your weight and activity change
- For weight loss, a moderate deficit (250-500 cal/day) is more sustainable long-term
Frequently Asked Questions
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate plus calories burned through physical activity and digestion.
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic life functions like breathing, circulation, and cell production. It typically accounts for 60-75% of total daily calories.
The Mifflin-St Jeor equation is considered the most accurate predictive BMR formula, within 10% of actual measured values for most people. The American Dietetic Association recommends it over the older Harris-Benedict equation.
To lose about 1 pound per week, eat 500 calories fewer than your TDEE. For 2 pounds per week, subtract 1,000 calories. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
If your TDEE already accounts for your activity level, you don't need to eat back exercise calories separately. Only add extra calories if you do significantly more exercise than your selected activity level suggests.
Recalculate every 4-6 weeks or whenever your weight changes by 5+ pounds, your activity level changes significantly, or your progress stalls for more than 2 weeks.